Quick answer: Mitochondria are the power plants inside your cells. They make ATP, the energy that runs your muscles, brain and heart, and they also help control inflammation, cell repair and cell death. Inactivity, constant snacking, poor sleep, chronic stress and toxins wear them down. Exercise, time-restricted eating, sleep, a nutrient-dense diet and targeted nutrients such as CoQ10 support them.
What mitochondria do
- Turn food and oxygen into ATP, your cellular energy
- Signal when cells should repair or die
- Influence inflammation
- Communicate with the cell’s nucleus about stress
What harms mitochondria
- Sitting for long periods
- Constant snacking, which keeps insulin high and repair pathways off
- Poor sleep and chronic stress
- Environmental toxins and oxidative stress
- Nutrient gaps such as magnesium, B vitamins and CoQ10
Daily habits that support mitochondria
- Exercise: both intervals and strength training stimulate new mitochondria
- Time-restricted eating with an overnight fasting window
- Morning sunlight and a consistent sleep schedule
- Mild stressors such as cold showers or sauna (see hormesis)
- A colorful, nutrient-dense diet with quality protein
Nutrients commonly used
- CoQ10: part of the energy chain (see who should consider CoQ10)
- PQQ: studied for mitochondrial growth
- NAD+ precursors: support cellular energy (see NAD+)
- Magnesium and B vitamins: cofactors for energy production
- Alpha-lipoic acid and carnitine: support fuel use
Amounts should be individualized. If you work with me, the products I use are in my Fullscript dispensary.
Mitochondria and healthy aging
Mitochondrial dysfunction is one of the central processes of aging. As mitochondria decline, energy drops, oxidative stress and inflammation rise, and cells become more likely to turn senescent. Supporting mitochondria supports nearly every system. Related: why am I always tired?.
When to see a naturopathic doctor
- Persistent fatigue or low stamina
- Brain fog or slow recovery from exercise
- You want a healthy-aging plan focused on energy
- You want to know which mitochondrial nutrients fit you
See a medical provider promptly for sudden severe fatigue with shortness of breath, chest pain or fainting.
Want more energy at the cellular level?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What are signs of mitochondrial dysfunction?
Fatigue, low stamina, brain fog and slow recovery are common, but they have many possible causes.
What is the best exercise for mitochondria?
Both high-intensity intervals and steady aerobic exercise help, along with strength training.
Does CoQ10 help energy?
CoQ10 is part of the energy chain. It may help some people, especially those taking statins.
Can you grow new mitochondria?
Yes. Exercise is one of the strongest signals for building new mitochondria.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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